BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 6 min AMRAP 30-sec single/double unders 5 Alternating V-ups (each side) 5 Knees to Elbows 2. Workout Prep 2 sets: 10 Double Unders 5 Toes to Bar Metcon Metcon (Time) 100-80-60-40-20 Double Under 20 Toes to Bar after each setTARGET SCORE Target time: 9-11 minutes Time cap: 15 minutes STIMULUS and GOALS The stimulus is moderate pacing with consideration to possible burnout on both double unders and toes to bars. Athletes should approach both movements in conservative-sized sets in the beginning and push the effort towards the end of the workout. Fast, quick set on both movements will allow athletes to work off sizable amounts of reps without falling into a string of no reps. This is going to be grippy, so chalk between sets and be careful not to...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 3 sets: 10 PVC Pass Throughs 10 PVC Overhead Squats 5 Bench Press (empty bar – slow and controlled) 3 Updowns to seal pose 3 Box Step-Ups (each side) 2. Strength Prep Athletes will have pause bench press and high box jumps. For pause bench, athletes will lower the bar until contact is made with the chest, hold for 2 seconds, and then press to lockout. It is important that athletes make sure they maintain tension and not rest the bar on their chest. High box jump can be at a height that is slightly intimidating but consistently doable for 3 reps at a time. High box jumps should be challenging but not the max height that was established in the test week. Aim for a...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-up -into- 3 sets: 30-second Echo Bike 5 1¼ Squats (empty bar) 5 hang Power Cleans 10 Alternating V-Ups 2. Strength Prep Athletes will have pause front squats today. The weight selected should be 70% of 1rm and athletes should pause for 2 seconds at the bottom of each squat. Athletes should maintain tension at the bottom of the squat and ensure that they breathe out through pursed lips when standing (and not holding their breath). For weighted pull-ups, we will use 65% of the heavy single weight established during the test week. If athletes used a band during test week to complete a strict pull-up, they should move the band up 2-3 spots on the rig from test week height and perform strict reps. 3. Workout Prep 2 sets: 5/4 Calorie Echo Bike...Read more

BLK LBL Fitness Club – CrossFit® Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP For Rounds AND Distance: P1: 200m Run 10 Dumbbell Box Step Ups (50s/35s)(24/20) 6 Devils Press (50s/35s) P2: Accumulating max distance on bike *Partners switch each round *Do not reset the bike when switching *Run consists of 4 reps (50m = 1 rep)Focus Ideal stimulus for this workout is to find a balance between moderate pacing on rounds and moderate pacing on bike erg. Teams will have two scores for this workout: the number of rounds completed by the team and the total distance accumulate on the bike by the team. Faster pace on the rounds will decrease the possible effort on the bike erg and faster pace on the bike will result in lower ability to complete rounds on run/step ups/devils press. Add bike erg distance to comment. Accessory Work Derek Weida AB...Read more

BLK LBL Fitness Club – CrossFit® Warm-up 3:00 Machine -into- 3 sets 30-second Single Under 10 Kipping Knee Raises 5 Muscle Cleans + Shoulder Press (empty bar) 100m Run 2. Workout Prep 3 sets: (with partner) 10 Double Unders (each) 5 Toes to Bar (each) 2 Clean and Jerks (each – build in weight across sets) 50m Run (together) Metcon Eva Strong (Time) Partner Workout 5 Rounds for time: 24 Double unders (each, at the same time) 19 Toes to bar (split) 2 Clean and jerks (205/135) (split) 400m Run (each, at the same time) 5- Month 24- Day 19- Students who lost their lives 2- Teachers who lost their lives“Eva Strong” Memorial Workout Eva Mireles lost her life trying to protect her 4th grade class in the Robb Elementary class. She was a regular member of Shotgun CrossFit in Uvalde, TX, a Mayhem Affiliate. The last WOD Eva ever...Read more